Warm Up 

400 m Run / 500 m Row 

25 Air Squats 

20 GHD 

15 Push Ups 

10 Hollow Rocks 

5 Cleans (Light) 



10 Minutes to Find One Rep Max 


Power or Squat 


For Time 

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees 

100 Double Unders (300 singles) 

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders (225 singles) 

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees 

50 Double Unders (150 singles) 

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